10 Bad Food Habits to Banish This Dussehra, If You Want a Longer Life

Dussehra celebration is the symbol of the victory of good over evil. Lord Rama had defeated 10 – headed Ravana who had kept Goddess Sita in his hostage. On this auspicious day, even in today’s age – people build big figures of Ravana and burn them depicting Lord Rama’s victory. It is also believed that this way you kill the evil residing inside you.

On a holy day like Dussehra, let’s understand to cut down on 10 evil or unhealthy food habits that might affect your health.

1. Stop Not Drinking Enough Water

Our body is made up of 70% of water. This makes water an important tool in keeping the skin nourished, maintaining heart rate and blood pressure. By keeping our body hydrated, our heart can pump blood through the vessels and to the muscles smoothly, which also helps clean toxins from your body via your kidneys. It also helps keep you energized, active and healthy.

Drinking water

So, how much water should you be drinking? Since one size doesn’t fit all, the best way to know if you’re adequately hydrated is to monitor your urine colour: if it’s light yellow (the colour of lemonade), that means you’re drinking enough.

Symptoms You are Dehydrated

2. Stop Skipping Breakfast

‘Got Late! Let me skip my breakfast!’ Isn’t this our daily routine? Or do you think skipping breakfast can help you shed weight faster?

This is the biggest mistake you make every day.

The saying that you must eat your breakfast like a king isn’t without good reasoning. Breakfast can be called the most important meal of the day. If you skip on a proper one, you are negatively affecting your metabolism and your energy reserves. An ideal breakfast is a good mix of carbohydrates, proteins and fats.

Healthy breakfast

Among all, breakfast provides you with the energy required to kick start your day, helps you burn fat, keeps blood sugar normal throughout the day, helps to fight daytime cravings, lower incidents of heart disease, keep your brains sharp and helps improve concentration and productivity.

Healthy Breakfast Ideas for Busy Mornings

3. Stop Following Quick Fix For Weight Loss

There are lots of weight-loss diets wrestling for your attention. FAD diet, IF diet, Keto Diet and so on, many would have shown the result to you to attend a friend’s wedding or so. But what happens after the past few days? It will result in weight regain and lead to nutritional deficiencies. There is no shortcut for weight loss, give your body time to lose weight slowly and effectively.

Weight loss


Plus, yo-yo dieting can have long-term effects on your health; studies have linked yo-yo dieting (repeatedly gaining and losing a significant amount of weight) to chronic issues like heart disease, stress, and high blood pressure. But if you do want to lose weight and keep it off for good, it’s about building your life around eating patterns that aren’t rooted in deprivation, even though extreme cleanses and quick fixes might sound more appealing. They just don’t work—10 Things to Know About Weight Loss

4. Stop Not Having Control Over Your Eating

It is always important to rightly judge your food portion to avoid gorging and regretting later. Another type of eating which we need to control would be emotional eating. We tend to look for delicious food to lower down our stress levels. During your stress period, delicious food can act as a silver lining to all the miseries in your life. But, that would not at all be a sustainable diet strategy.

https://detoxpri.in/2020/11/23/foodmoodconnection/

The mood-food factor may be great at that time, but you may end up inviting a few extra pounds than required. In such cases, start by selecting a combination of junk and fresh foods and take up any of your favourite hobbies to reduce your stress levels.

Foods For Every Mood

5. Stop Eating Mainly Processed Foods

One of the major dietary changes that have taken place over the last 30 years has been a shift to consuming more processed foods. Along with processing comes an increase in added sodium, more saturated fat, more sugar, and less fiber.

The result? More cardiovascular disease, hypertension, cancer, and diabetes.

Processed food

9 Foods and Drinks to Avoid If You Have High Blood Pressure

Do your body a favour, and try to eat “clean” more often, including foods high in fiber (which are linked to greater longevity) and other ingredients you purchase and prepare yourself. If you’re short on time, cook ahead in big batches, or splurge on ready-made salads and other fresh or frozen vegetables while watching the sodium and sugar contents on the label.

Importance of fiber

6. Stop Cheating With Your Night’s Sleep

The amount of sleep you get can affect your lifespan, and not just because a sleepy driver is at risk of a car accident. In epidemiological studies, sleeping too little (fewer than six hours) or substantially more (over nine hours) has been shown to put people at greater risk of death.

Sleep

Quality of life is also on the line: A good night’s sleep can help you ward off stress, depression, and heart disease. You can learn to fall asleep more quickly and take measures that can help, like keeping your bedroom dark and distraction-free and having the temperature on the cool side. Meditation exercises can set the stage for a good night’s sleep, and an inexpensive noise machine can help with relaxing sounds.

If you’re still having trouble getting to sleep or staying asleep, try these 7 Best Foods To Help You Sleep.

7. Stop Relying on (or Blaming) Your Genes

Having parents, grandparents, or other family members live into their nineties and beyond might suggest that you will too, but don’t rely too heavily on that family history. Studies conducted on twins in Scandinavia suggest that genetics may be responsible for only about a third of your longevity potential.

Healthy habits

This is good news for those of us without that exceptional ancestry. Environmental and lifestyle factors like diet, exercise, exposure to toxins, stress, regular medical tests, and even your social relationships play a role in how long you might live. Why focus on the genetics you can’t control when other factors can benefit from your attention?

13 tips towards health with reduced-fat

8. Stop Being a couch potato

It’s vacation time or the weekend and we stay glued to the TV, but often without thinking how harmful that habit can turn out to be in the long run. If you spend many hours in front of the TV seat, you are more prone to problems of the heart and eyes. Also, the habit can increase your risks of heart disease, stroke and even obesity. It makes you lazy and can affect your fat and sugar levels.

Stay active

The Body Thrives on Movement. We are made to move.

Movement is critical for loading the bones and the muscles and for maintaining bone and muscle density. When we stop moving, we get stiff and lose muscle mass, range of motion, bone density, and balance—which can have disastrous consequences. You don’t need to be a fitness junkie or a superstar athlete to stay healthy, but you do need to keep moving.

9. Stop Midnight Snacking

During the nighttime, your body’s metabolism is at its slowest. The rate at which the food is digested and absorbed is very slow as compared to the daytime. And so, if you are a person who consumes lots of processed food which are high in salt, sugar or fat, then you are bound to add fat and weight to your body. It is advisable to keep a gap of 2 to 3 hours between your last meal of the day and bedtime.

Healthy snacks

Another reason is that late-night meals can cause indigestion that interferes with sleep. Plus, most of us aren’t eating carrots and apples late at night-we’re reaching for snack foods that aren’t necessarily the healthiest choices.

10. Stop Worrying Too Much

Anxiety, worry, and stress are all some of the most common and often undetected bad habits that affect your health without you even realizing it. Too much stress can lead to a variety of chronic conditions such as a suppressed immune system or insomnia.

Stress relief

Reducing worry and stress is, of course, easier said than done. But there are a few things to remember. Most of what we worry about is not necessarily true. If you’re caught in tumultuous worry, take a moment, breathe, and ask yourself if there’s any rationale to your worry. It’s also important to ask yourself whether your worry is productive in solving whatever potential problem you have. If this doesn’t help you, consider reaching out to a mental health professional for additional coping mechanisms.

There are many things you can resolve to do to “slow down” your biological clock and live longer, whether you’re in your 20s or 30s, all the way to your 60s, 70s, and beyond.
Research has shown it’s never too late to start healthy habits.

So this Dussehra, these are the evils that must be destroyed!

Happy Dusshera 😃

Are you having your green tea right? Best And Worst Time to Consume This Beverage

Loaded with antioxidants and bioactive compounds, green tea is one of the healthiest drinks to have. From improving your brain function to lowering your risk of heart disease, and helping in weight loss, green tea contributes to your health in many ways.

But, that does not mean you need to keep sipping this drink throughout the day as most people do. Don’t fall for a common misconception that the more you consume it, the better your health will be.

The time of having green tea plays a significant role in whether or not you will fetch the benefits of this beverage.

What Is Green tea?

Green tea is made from Camellia Sinensis, a plant abundant in antioxidants, caffeine, and amino acids. It also contains some vitamins, minerals and fiber. The most important antioxidant in green tea is a catechin called EGCg, in large quantities available only in green tea.

Green tea

Unlike black or oolong, green tea is unoxidized. Studies showed that green tea may be helpful in the “prevention of cancer and cardiovascular diseases” and has “anti-inflammatory, antiarthritic, antibacterial, antiangiogenic, antioxidative, antiviral, neuroprotective, and cholesterol-lowering effects. Scientists usually link health benefits to tea consumed over a long-term period rather than just a single occasional cup.

Best Time to Drink Green Tea

Green tea is a great option for a morning drink. It has just enough caffeine to give you a good morning energy boost. Unlike coffee, tea contains an amino acid L-theanine, which prevents caffeine rush and gives you sustained energy throughout several hours instead.

Experts always suggest starting the day with something healthy! Green tea can be the first thing in the morning after breakfast for a gentle lift and a mindful approach during the day. So, eat some healthy breakfast and sip on some green goodness post it.

Best time to Drink Green Tea for Weight loss

If your reason for drinking green tea is to lose weight, the best time to have a cup before your workout. A study showed that EGCG combined with caffeine, taken 90 minutes before exercise significantly increased fat oxidation rate during exercise.

Choose green tea with higher amounts of EGCg. You can increase the water temperature and steeping time to extract more caffeine and EGCg.

Both EGCg and caffeine are bitter, so be prepared for a less pleasant cup of green tea if your goal is to maximize the benefits and use green tea for weight loss.

In case you wish to improve its taste, you can add some mint leaves, honey, and lemon juice to the green tea. Also, Read – Homemade Detox Water for a Flat Stomach

Should you drink green tea before or after meals

A lot of people drink green tea after their meals, without realising that drinking green tea immediately after meals can inhibit nutrient absorption. This means, whatever you eat is not absorbed properly as the caffeine and tannins act as an obstruction. This can also dilute the gastric juices resulting in improper digestion. So it’s best to have green tea 30-45 minutes before or after your meals.

You can drink a cup of green tea between meals

For example, two hours before or after to maximize the nutrient intake and iron absorption. If you are an anaemia sufferer, avoid drinking green tea along with food.

Best time to Drink Green Tea to Boost your Metabolism

Green tea might help with digestion and boosting metabolism. Although there are no specific guidelines when you should take your tea, the best time might be before or 30-60 minutes after the meal. Early morning can be a good time to drink green tea because your metabolism is the highest, which can be boosted with a nice hot cup of green tea. It is good to drink green tea in the evening too because that’s when your metabolism tends to dip, so this could be your last shot to prolong your dipping metabolism.

Drinking Green Tea for Glowing Skin

Glowing skin

When skin is concerned, every cup of tea might count. Tea provides not only hydration necessary for glowing skin but has anti-inflammatory properties too. It may help with photo-aged skin, fine lines and wrinkles, dark circles around the eyes and may even help reduce sebum and clear the skin from acne.

Studies showed that tea might help both from the inside and outside. To take things a step further, you can prepare a facial steam bath with green loose leaf tea and make it a part of your weekly skin routine. Also, read – What to eat for glowing skin

Worst Time to Drink Green Tea

1. Don’t drink too early in the morning

Beginning the day with a dose of caffeine may kick-start your day with the much-required impetus, it can also adversely affect the stomach balance. Drinking green tea on an empty stomach in the morning can cause bad effects on the liver because of its high content of catechins. A higher concentration of catechins can cause liver damage.

Instead, drink a glass of warm water with lime and honey or simply opt for a fruit.

2. Don’t drink Before Going To Bed

Green tea is not a drink before bedtime since caffeine can disturb your sleep. The caffeine content in green tea stimulates alertness and focus while reducing the feeling of tiredness-overall making it difficult to sleep. Drinking green tea at night might also increase the urge to urinate and hence interrupts your sleep due to nighttime wakings.

3. Don’t add honey to your green tea when it’s hot
Honey benefits

Most of us love adding honey to green tea because it is a healthy alternative to sugar and it tastes good. However, if you add honey to a boiling cup of green tea, chances are that the nutritive value of honey will get destroyed. Hence, let your green tea’s temperature settle down a bit, then add cinnamon, honey, whatever it is you wish to add. Also read – 10 Surprising Benefits of Honey

4. Don’t add two green tea bags at the same time

Some of us have the practice of putting two green tea bags in the same cup thinking that it will burn more calories and hence, help us lose weight. Adding two green tea bags daily can lead to digestion issues and also acidity. This may further lead to nausea, vomiting and liver problems. Also read – Your Ultimate Guide to Acidity Cure

Best Buy Online : Original Green Tea, Tulsi Green Tea

USE THE DISCOUNT CODE “DETOXPRI”

To put it simply, you can consume diluted green tea throughout the day to detox your body. It all depends on your purpose and goal to drink the green brew.

Further read : How Drinking Green Smoothies Every Morning Will Improve Your Life

How To Read Food Nutrition labels For Healthy Eating

Did you know that eating a full bowl of chips means consuming almost 500-600 calories, which is the amount equivalent to a full meal?

More interesting stuff to unearth here, read on!

Consumers are more health-conscious than ever, so some food manufacturers use misleading tricks to convince people to buy highly processed and unhealthy products.

Food labelling regulations are complex, making it harder for consumers to understand them.

Taking a little bit of extra time to read food labels when you’re shopping can have big pay-offs, but it can be hard to make sense of all those numbers. Here’s a quick guide to help you navigate the supermarket and decipher food labels.

1.Never believe the claims on the front of the box.

Nutrition food label

One of the best tips may be to completely ignore claims on the front of the packaging.

Front labels try to lure you into purchasing products by making health claims. Manufacturers are often dishonest in the way they use these labels. They tend to use health claims that are misleading and in some cases downright false.

What many think are health claims are just marketing pitches and advertisements. And government-approved claims, like “low-fat” and “light,” often don’t tell you the whole story. These products may be high in fat as well as sugar, salt, and/or calories.

Examples include many high-sugar breakfast kinds of cereal like whole-grain Cocoa Puffs. Despite what the label may imply, these products are not healthy.

This makes it hard for consumers to choose healthy options without a thorough inspection of the ingredients list.

“Light” ice cream, for example, may still pack in 4 to 5 grams of fat per serving. And “light” and “regular” varieties of ice cream may not differ much calorically.

Never evaluate a product based on any one item, such as its fat, cholesterol, sugar, carbohydrate, or salt content. Attempting to cash in on the latest diet or nutrition craze, many companies promote their products based on a single item despite other unhealthy aspects.

2. Always read the Nutrition Facts label and the ingredient list.

They contain information that can help you determine how healthy a food is. Crackers, for example, may advertise on the front of the box that they’re “Trans Fat-Free,” but in the ingredient list, you may find fats, like palm oil and coconut oil, that are just as artery-clogging as the trans fats they replaced.

3. Check the serving size & amount of calories per package.

Decades ago, many products were single servings. A bottle of cola was one serving. One small candy bar was one serving. Today, many products are “super-sized” and contain multiple servings.

1. Start with the calories per serving information at the top.

This will tell you the size of a single serving and the total number of servings per container (package).

All too many people think a 20-ounce bottle of soda contains 2.5 servings, at 110 calories each, which means they’re drinking 110 calories. Now, in the real world, who’s going to drink just one serving of that bottle? You’ve got to multiply the 110 calories by the total number of servings, 2.5, to realize that you’re downing a whopping 275 calories.

2. Next, check total calories per serving and container.

Pay attention to the calories per serving and how many calories you’re consuming if you eat the whole package. If you double the servings you eat, you double the calories and nutrients.

A serving of oil spray, for instance, is 0.25 grams. That’s about 120th of an ounce – for less than most people could, or would spray on a pan with even just one squirt.

Don’t get too comfortable with “0”s either.

Because some manufacturers use ridiculously small serving sizes and because the FDA states that manufacturers can “round down” to zero, some products advertised as calorie-free or fat-free are not.

If you eat multiple servings – if, say, you coat an entire skillet with oil spray – you may be tallying up quite a few calories.

4. Check the calories from fat.

Beware of reduced-fat claims

Reduced-fat or low-fat versions of foods aren’t always the healthiest options.

Sometimes manufacturers replace fat with sugar, which isn’t a healthier choice. So read the nutrition information to compare sugar and fat content on the original and the reduced-fat product.

Food label

It’s on the Nutrition Facts label. Unfortunately, it doesn’t tell you the “per cent of calories from fat,” which is how all health guidelines direct us to limit fat. You’ve got to do a little math.

Divide the number of calories from fat by the total calories. E.g. If the serving’s 150 calories, 50 of which are fat, your product is 33% calories from fat. If division trips you up, go by grams. Use this easy rule. If a product has 2 grams of fat or less per 100 calories, its fat content per serving, is 20% or less of total calories.

Reduced fat means that a product has 25% less fat than the same regular brand.

Light means that the product has 50% less fat than the same regular product.

Low-fat means a product has less than 3 grams of fat per serving.

Even if a food is low in fat, it might not be low in calories or nutritious. Even low-fat food can be high in sugar. Food companies also may make claims such as “no cholesterol,” but that does not necessarily mean the product is low in fat.

Don’t be fooled by claims like “99% fat-free” soup or “2% fat” milk. They’re based on a per cent of weight, not per cent of calories. So that can of 99% fat-free soup may have 77% of its calories from fat or more. And 2% fat milk has about 34% of total calories from fat; 1% milk has about 23% calories from fat.

5. Check the Excess salt in food.

Don’t bother with the percentage of Daily Value (DV) of sodium. Most of the packaged items are very high in salt, which is very harmful to the kidneys.

11 “Superfoods” for Healthy Kidney

Sodium

Anything preserved, frozen will contain high salt as sodium is added for preservation. One should look at the quantity of sodium present in a product, especially if it is to be served to a cardiac patient, overweight people or children because the higher the amount of sodium, the higher the risk of blood pressure.

Look at the number of milligrams of sodium the serving contains. A great rule of thumb: Limit the sodium in milligrams to no more than the number of calories in each serving. Your daily goal: less than 1,500mg of sodium. That’s been the daily recommendation for sodium for nearly 40 years, and it is now the recommendation of many leading health authorities, including the American Heart Association and the Centers for Disease Control and Prevention.

6. Check the types of fat.

Make sure there are no saturated fats, partially hydrogenated fats, or tropical oils in the ingredient list, including lard, butter, coconut, cocoa butter, palm oils, shortening, margarine, chocolate, and whole and part-skim dairy products. They’re all damaging to your arteries and heart.

Healthy oil

Polyunsaturated fats (like safflower, soybean, corn, and sesame) and monounsaturated fats (such as olive and canola) are less harmful and would be acceptable, but make sure the per cent calories from fat are still in line – 20% calories from fat or less – or your waistline may start getting out of line.

All oils, even “good” oils, are dense with calories.

13 types of oil you need to know about

7. Check the sugar.

Watch out for sugars and other caloric sweeteners that don’t say “sugar” but are, such as corn syrup, rice and maple syrup, molasses, malted barley, barley malt, or any term that ends in “ol,” such as sorbitol or maltitol, or “ose,” such as dextrose or fructose.

Try to limit all these added, refined, concentrated sugars to no more than 5% of total calories (essentially, no more than 2 tablespoons daily for most folks).  Don’t be concerned about naturally occurring sugars in fruit and some nonfat dairy products. However, on the Nutrition Facts label, added sugars and naturally occurring sugars are all lumped together as “sugar.”

Sweetener

Look at the ingredient list. Try to avoid foods with added, refined caloric sweeteners in the first three to five ingredients.  Because ingredients are listed in descending order of weight, the lower down the label you find added sugars, the better.

Top 5 Healthier Sugar Alternatives to Try

8. Make sure that any grain is WHOLE grain, such as whole-wheat flour.

Many bread and pasta products claim to be whole wheat, but the first ingredient in the ingredient list is often wheat flour, which sounds healthy, but it’s really refined flour.  Further down the list will be whole-wheat flour or bran. 

Scout out products that contain only whole grains. And look for at least 3 grams of fiber per serving, which often ensures the product is mostly, if not all, whole grain.

How to Shop for Healthy Bread

Bread

Thousands of new products come out every year, many trying to cash in on the latest diet craze. Many may not be carefully regulated (if at all). Recently, consumer laboratories evaluated 30 low-carb nutrition bars and found that 60% were inaccurately labeled. Most had more carbs, sugars, and salt than their labels claimed.

9. Check Order of ingredients.

The food product’s ingredient content appears in descending order (by weight). When the food was being manufactured, the first ingredient listed contributed the largest amount and the last ingredient listed contributed the least amount.

For example, if sugar is listed as one of the first ingredients, it means the product contains a greater amount of sugar than other ingredients listed further down the list.

5 biggest nutrition myths

During your first few trips to the market, give yourself extra time to evaluate products. You’ll soon speed up! Once you’ve found products that you enjoy and that meet these healthy guidelines, shopping becomes quick and easy.

Your health is worth it!!

7 Reasons why poha deserves to be a part of your daily diet With 7 Easy Recipes

Poha is one of the most loved items in India and is available in different variants. Among many other food products, everyone agrees that poha is loved by everyone.

What is poha?

The word “poha” refers to the flattened rice itself and as well the dish made with it.

These flattened rice flakes are also known as parched rice or beaten rice. They are considered to be nutritious & wholesome as they are got by minimally processing paddy.

White poha or flattened white rice is made from white rice by pressing it. Thick beaten rice absorbs more liquids and hence retains the flavours. Very easy to cook and is convenient to make a variety of quick snacks.

Other popular names are Avalakki, Rice flakes flattened rice, beaten rice, poha, atukulu and aval.

Red poha or red rice flakes is nothing but flattened rice made from red rice. Red poha nutrition value is high compared to white rice flakes. It has health benefits in terms of having more iron content and is also easy to digest.

Brown Poha, prepared from brown rice, can yield even better health benefits because brown rice is a rich source of dietary fibre, magnesium, and iron, which can help eliminate many initial disease symptoms.

Poha

Reasons to Include Poha in Your Diet

Poha is a wholesome meal. It is a good source of carbohydrates, packed with iron, rich in fibre, a good source of antioxidants and essential vitamins and is gluten-free. It is known to be good for those who have diabetes, skin and heart problems.

• Rich Source of Healthy Carbohydrates

Poha is made up of 76.9 per cent of carbohydrates and about 23 per cent of fats. Therefore, it can easily be added to one’s diet as well as the body to carry out the necessary functions daily. It does not let the fat get stored in the body.

• Good Probiotic Content

Yes, you heard it right! Poha has a rich source of probiotics and keeps gut health in check. It is because this food item is made up of parboiling paddy and dried in the sun. The end product that remains is beaten to make poha as we see it. With proper fermentation and after it retains the microbial flora, it serves as a great probiotic.

Gut heath

• Easily Digestible

Poha is light on the digestive system as well. It is easy on the stomach and while it makes you feel full, it doesn’t bring any fat. Be it morning or evening, you can have it and it will never cause bloating or gas.

• Rich in Iron

Are you anemic?

You will be amazed to know that poha can help in preventing iron deficiency. Moreover, it will slash down your risk of getting anaemia.

This Indian snack is rich in iron and if you eat poha daily, you will never be deficient in iron. This dish is beneficial for pregnant women and even children. To add to it is health benefits, squeeze some lemon juice on it as it helps your body absorb the iron better.

• Low on Calories

Poha is the best breakfast recipe as it is low in calories which helps in weight loss. A bowl of cooked poha is just 250 calories. Of course, if you will add veggies to it, the count will increase but so will the number of minerals, antioxidants and vitamins. However, if you are eating poha for weight loss, skip adding peanuts to it.

• Controls Blood Sugar level

Poha is rich in fibre and allows you to control the release of sugar into the bloodstream. This prevents a sudden rise in blood sugar levels, as it promotes a slow and steady release of sugar into the bloodstream, which helps regulate the blood and sugar levels in the body. Thus, it is also suitable for those who have diabetes.

8 Guilt-free Healthy Diabetes Snacks

• Booster for your brain

Did you know? A bowl of cooked poha contains about 250 calories, and by adding vegetables, the dish packs a punch with its host of vitamins, minerals, and antioxidants. Beaten rice is rich in vitamin B, which can help you stay energized and improve one’s brain health.

If you are looking to battle the bulge, do not put peanuts and potatoes in the poha, as they can increase the number of calories .

7 Easy Poha Recipes for Breakfast

Different poha variations from across India for you to try

1.Vegan Protein Poha

Ingredients:

• Crumbled low fat Paneer/ tofu – 50gm

• Soaked Poha – 50 gms

• Few Curry Leaves

• Chopped Onion : 1 small

• Chopped Tomato : 2 small

• Chopped bell pepper : 1 small

• Green chilli and coriander leaves – 1 tbsp each

• spices as per taste (jeera, mustard seeds, turmeric powder,red chilli powder,salt)

8 Spices With Most Powerful Health Benefits

• oil or ghee – 1 tbsp

Instructions:

1. Heat oil in a pan. Add crumble paneer & saute it well. Take out in a bowl

2. Add 1 spoon oil again in the pan. Add cumin seeds, curry leaves and mustard seeds to the pan and let them splutter.

3. Add onion & saute till translucent. Add soaked poha, sauteed paneer. Now add salt, spices (chilli powder, turmeric powder) & stir them well.

Cumin seed water benefits

Protein poha

2.Egg Poha

Ingredients:

• Eggs – 3 egg whites

• Soaked Poha – 50 gms

• Few Curry Leaves

• Chopped Onion : 1 small

• Chopped Tomato : 2 small

• Chopped bell pepper : 1 small

• Green chilli and coriander leaves – 1 tbsp each

• spices as per taste (jeera, mustard seeds, turmeric powder,red chilli powder,salt)

• oil or ghee – 1 tbsp

Instructions:

1. Heat a pan and add oil in it. Add musturd seeds and jeera to it. Saute onion and tomato, bell peppers like you do normally for poha.

2. Add spices and salt as per taste to it and mix it well. Add eggs and cook it like scrambled egg.

3. Once its done add soaked poha to it and mix it well. Season the poha with coriander leaves and lemon (optional) according to taste !

3.Sprouts Poha

Ingredients:

• 1/2 cups beaten rice (poha)

• 1 1/2 cups boiled mixed sprouts

• 1 tsp oil

• 1/2 tsp mustard seeds ( rai / sarson)

• 1 cup finely chopped vegetables

• 1 tbsp finely chopped green chillies

• 1/2 tsp turmeric powder (haldi)

• salt to taste

What are the different types of Salt

• 1 tbsp lemon juice

Sprouts

Instructions:

1. Place the beaten rice on a sieve and wash lightly. Drain and leave aside for 10 minutes. Heat oil in a non-stick pan and add the mustard seeds.

2. When the seeds crackle, add the onions and green chillies and saut on a medium flame for a few minutes or till the onions turn light brown in colour.

3. Add the mixed sprouts and saut on a medium flame for 1 to 2 minutes. Add turmeric powder, sugar and salt, mix well and cook on a medium flame for 1 minute.

4. Add cup of water, mix well and cook on a medium flame for 1 to 2 minutes. Add beaten rice and lemon juice and mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.

5. Serve hot garnished with coriander.

4.Curd Poha

Curd rice

Ingredients:

• Soaked Poha – 50 gms

• Low fat / probiotic curd – ½ bowl (50 gms)

• 1 tsp oil

• 1/2 tsp mustard seeds ( rai / sarson)

• 1 tbsp finely chopped green chillies

• 1/2 tsp turmeric powder (haldi)

• Cucumber – 1 medium size (chopped)

• Pepper & salt to taste

• Chat Masala (optional)

• Roasted Peanuts – fistful

• Pomegranate – fistful

Method:

1. Take the poha in a strainer & wash it with water, strain it & keep it aside for 5-10 mins.

2. Take a bowl, add curd whisk it. Add salt, chilli, cucumber, coriander pepper, chat masala (optional), mix it well.

3. Now add the poha, pomegranate & roasted peanuts to the curd mix. Garnish with coriander. Serve it in a bowl.

Why Curd Rice is considered as a Best Brain Food

5.Jaggery Poha

Jaggery recipe

Ingredients:

• Soaked Poha – 50 gms

• ¼ cup coconut grated, fresh

• ¼ cup Jaggery grated or powdered

• ¼ tsp cardamom powder

• 2 tbsps roasted pistachios

• 1 tbsp white sesame seeds

Method:

1. If using thin or paper thin poha, then skip rinsing them and add to a bowl. If using thicker poha rinse them quickly in enough water and drain completely.

2. Spread on a wide plate and air dry it. They should not be mushy. Add coconut, jaggery & cardamom. Mix well.

3. Set aside for 10 to 15 mins. Jaggery will dissolve on its own when mixed with coconut.

4. Add the roasted pistachios and sesame seeds just before you serve to keep them crunchy.

7 Best Gur Recipes that can be your guilt-free indulgence

6.Nuts & Seeds Poha

Nutty Poha

Ingredients:

• 1 tablespoon ghee or olive oil

• 1/2 a cup walnuts

• 1/2 a cup peanuts

• 1 teaspoon mustard seeds

• 1 teaspoon turmeric

• 5-6 curry leaves

• 2-3 green chili, sliced into halves.

• 2 tablespoon sunflower seeds or pumpkin seeds

• 1/2 teaspoon fennel seeds

• 1/2 teaspoon salt, per taste

• 1/2 a cup medium poha ( flattened rice)

Method:

1.In a pan, add ghee or oil. Turn on the stove on the medium-low flame all the time. 

2.When hot, add mustard seeds, and when they sputter, add curry leaves and cut green chili. Stir for a few seconds. Add peanuts, walnuts and roast them until almost brown. Add turmeric, stir.

3.Add seeds and poha. Roast until the poha is crisp and crunchy. 

4.Add salt, fennel seeds and turn the flame off. 

5.Let the mix cool down. Serve. You may store it for a week or so in an air-tight container in a cool place.

3 Healthy Homemade Energy Bars

7.Milk Poha

Poha pudding

Ingredients:

• Milk ( low fat/ plant based ) – 500ml

• Soaked Poha – 50 gms

• Few strands of Kesar (Saffron)

• Sweetner: ¼ cup Jaggery grated /fresh Dates pulp/ stevia

• ¼ tsp cardamom powder

• 2 tbsps roasted pistachios

• 2 tbsps roasted almonds

• Pinch of Nutmeg Powder

• Cashew nuts, Raisins (Optional)

Method:

1. In a pot, bring milk to a boil and then add soaked flattened-rice. Keep stirring occasionally to avoid milk from burning. (Milk starts thickening)

2. Add Saffron, Cardamom and Nutmeg powder along with nuts and sweeter. Let milk boil for another 10 minutes, stirring it in between. (Milk will thicken)

3. You can serve it hot or let it cool down completely and refrigerate for a few hours. Garnish Milk Poha with more nuts and it tastes amazing when served chilled. Enjoy!

Also try Broken Sorghum kheer

Nutritionist-Approved 7 Best Foods To Help You Sleep

Getting enough sleep can benefit everything from your mood to your immune system, but more than a third of people struggle to get the recommended seven (or more!) hours per night.

Sleeping well at night is incredibly important, isn’t it?

Importance of Sleeping Well

The most common sleep disorder is, by far, insomnia. Changing your diet is an easy, natural way to help cure your insomnia. By eating certain sleep-inducing foods each night, there is a possibility that you will experience better sleep.

Sleep disorder

Getting more minerals like potassium, magnesium, calcium, and iron on your plate can help kickstart the production of melatonin, the hormone responsible for sleep regulation. So, what are the foods that might help you sleep?

Taking both traditional knowledge and scientific research into account, as well as nutritional profiles, here are the best foods and drinks for sleep:

1. Almonds

Almonds contain high doses of melatonin, a hormone that helps regulate the sleeping and waking cycle.

A 1-ounce (oz) serving of whole almonds also contains 77 milligrams (mg) of magnesium and 76 mg of calcium, two minerals that may help promote muscle relaxation and sleep.

Almonds are also a healthful evening snack, as they are high in good fats and low in sugar and saturated fats. Almonds are available in the form of almond butter for a healthy snack online.

2. Warm milk

Warm milk

Warm milk is a common home remedy for sleeplessness. Milk contains four sleep-promoting compounds: tryptophan, calcium, vitamin D, and melatonin.

However, the childhood association that many people have between a warm cup of milk and bedtime may be more effective than tryptophan or melatonin in promoting sleep. Having a warm cup of milk before bed can be a relaxing nightly ritual.

Low-fat milk is also a great snack because it is nutritious and low in calories. Each cup of 1-per cent low-fat milk contains 7.99 grams (g) of protein, 300 mg of calcium, 499 international units (IU) of vitamin A, 101 IU of vitamin D, 101 calories.

What Is The Best Time to have Milk

3. Kiwi fruit

Some research has shown the link between kiwi consumption and sleep. Kiwifruit possesses numerous vitamins and minerals, most notably vitamins C and E as well as potassium and folate.

In a study, people who ate two kiwis one hour before bedtime found that they fell asleep faster, slept more, and had better sleep quality.

Kiwi fruit contains many sleep-promoting compounds, including:

• melatonin

• anthocyanins

• flavonoids

• carotenoids

• potassium

• magnesium

• folate

• calcium

4. Chamomile Tea

Chamomile tea

The herb chamomile is a traditional remedy for insomnia. A flavonoid compound called apigenin is responsible for chamomile’s sleep-inducing properties.

Apigenin seems to activate GABA A receptors, a process that helps stimulate sleep.

Having a warm cup of tea can be a soothing ritual to help a person mentally prepare for bed.

Here are Tea For Every Mood

5. Walnuts

Walnuts contain a few compounds that promote and regulate sleep, including melatonin, serotonin, and magnesium. Walnuts can also be eaten as a healthy snack before bedtime or for late-night munching. Each 100gm serving of walnuts also contains other nutrients that can help sleep, such as:

Nuts

• 158 mg of magnesium

• 441 mg of potassium

• 98 micrograms (µg) of folate

• 98 mg of calcium

6. Tart Cherries and Tart Cherry Juice

Tart cherries have a distinct flavour from sweet cherries. Sometimes called sour cherries.
Cherry

Several studies have found sleep benefits for people who drink tart cherry juice. In one study, people who drank two one-cup servings of tart cherry juice per day were found to have more total sleep time and higher sleep efficiency.

These benefits may come from the fact that tart cherries have been found to have above-average concentrations of melatonin, which is a hormone that helps regulate circadian rhythm and promote healthy sleep.

The anti-inflammatory properties of cherries might help reduce pain after strenuous exercise and improve cognitive function. Tart cherries also make a good an. ack before bed because they are rich in fiber, vitamin C, and vitamin E.

Foods that fight inflammation

7. Bananas

Bananas are packed with potassium and magnesium that are serve as muscle and nerve relaxants. It also contain the amino acid L-tryptophan, which are natural sedatives.

Banana

The vitamin B6 found in the fruit also converts tryptophan into 5-HTP in the brain. The 5-HTP is converted to serotonin, which is a relaxing neurotransmitter.

When it’s getting close to bedtime, make sure you’re steering clear of heavy fried foods, alcohol, caffeine (like coffee, tea, and energy drinks), and heartburn-inducers such as tomato sauce or orange juice. These can have the exact opposite effect and keep you tossing and turning for longer.

Now, this does not mean engorging these foods will guarantee you more sleep. Actually, eating too much of any kind of food will hurt your chances of getting a good night’s rest. However, with moderation and a healthy lifestyle, eating these foods can help you get the hours of sleep you’ve been craving.

Dietary choices affect more than just energy and sleepiness; they can play a major role in things like weight, cardiovascular health, and blood sugar levels just to name a few.

For that reason, it’s best to consult with a dietician before making significant changes to your daily diet. Doing so helps ensure that your food choices support not just your sleep but all of your other health priorities as well.

What Is Collagen? Natural Foods To Boost Your Collagen That Are Better Than Supplements

Collagen is the body’s most abundant protein and helps give structure to our hair, skin, nails, bones, ligaments and tendons. This structural protein is naturally found throughout the human body (making up 80% of your skin).

Thanks to collagen, we’re better able to move, bend and stretch. Collagen is also behind helping hair shine, skin glow and nails stay strong.

So, what is collagen made of?

What Is Collagen?

Collagen is a protein made up of amino acids glycine, proline, hydroxyproline and arginine — all of which help our body’s connective tissue, skin, hair and nails stay as healthy as possible.

As we age, and the more stress we put on our body, the greater the impact on collagen production. Adding ingestible collagen to a balanced diet can help our bodies regenerate what’s been lost or broken down.

Collagen protein is different from whey and casein protein because of these high levels of amino acids. Muscular growth, joint health and an overall glowing appearance can be partially attributed to the amino acid blend in collagen.

Glowing skin food

What Are The Benefits Of Collagen?

Collagen is important for the skin in many ways:

• Collagen keeps your skin firm, plump, hydrated and supple

• Collagen Helps Smooth Wrinkles and Boost Elasticity in Skin

• Collagen influences your skin’s elasticity

• Collagen forms between one to two per cent of tissue which boosts muscle mass

• Collagen accounts for skin structuring, helping the wound to heal

• Collagen increases the strength of the nails

• Collagen improves gut health by impacting the lining of our gastrointestinal tract

• Collagen improves the quality of your hair

Types of Collagen

Collagen supplement

There are, however, about 16 types of collagen found in the body. The four main types are I, II, III, and IV.

Type I: Type I collagen accounts for about 90% of your body’s collagen. It provides structure to bones, tendons, ligaments, connective tissue amongst many other organs.

Type II: The second type of collagen is made of loosely packed fibres and found in elastic cartilage which provide cushioning to the joints.

Type III: The third type of collagen helps in building the structure of muscles and arteries.

Type IV: The fourth most important type of collagen helps infiltration, which is found in the layers of the skin.

Where does collagen come from?

The body naturally makes its collagen by breaking down dietary protein into Amino acids. The amino acids are what build the various types of protein in the body, including collagen.

HOW TO TAKE COLLAGEN

Collagen In Foods vs. Supplements

Experts recommend eating foods with collagen rather than taking collagen supplements.

Any supplement, have very limited research on whether or not we absorb these nutrients. On the other hand, nutrients in food are much more bioavailable to us. Therefore, my recommendation is to always try to eat your nutrients versus taking supplements.

9 Foods To Replace Your Multivitamins

Eating whole foods versus collagen supplements will allow you to intake more nutrients rather than limiting your intake to only collagen. Whole foods are functional because they have other properties like enzymes, fibers, etc. over only consuming collagen.

It’s probably safer to stick with a dietary approach to boosting collagen.

Plant protein

To produce collagen, your body puts the amino acids glycine and proline together with other amino acids including vitamin C, zinc, and copper.

1. PROLINE: egg whites, dairy, cabbage, mushrooms and asparagus

2. GLYCINE: chicken skin, gelatine and a variety of other protein-rich foods

3. VITAMIN C: citrus fruits, tomatoes, bell peppers strawberries and broccoli

4. ZINC: beef, lamb, pork, shellfish, chickpeas, lentils, beans, milk, cheese and nuts & seeds

Why you should start taking Zinc today

5. COPPER: organ meats, cacao powder, cashews, sesame seeds and lentils

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